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Intensives Training

Foundation - Group 1

Intensiv   27 minutes

Zielbereiche: Legs

Ausrüstung: Dumbbells, Box / Step, Exercise Mat

Esteve K
 		    Hinzugefügt von Esteve K
Foundation - Group 1
Tags
Heimtraining Trainings Bein-Workouts Hantel-Workouts Box- oder Step-Workouts

Exercises

Satz 1: 1 Runde
Then, return to the center.
Alternating Side Reaches
25 seconds
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
25 seconds
High Knee Touches
High Knee Touches
25 seconds
Squat Pulses
Squat Pulses
25 seconds
Pogo Hops
Pogo Hops
25 seconds
Lift back up to the start position and repeat, alternating sides.
Rotating Toe Touches
25 seconds
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
25 seconds
Transition
Transition
10 seconds

Satz 2: 3 Runden
Dumbbell Stiff-leg DEAD LIFTS
Dumbbell Stiff-leg DEAD LIFTS
12 Wiederholungen
Rest
Rest
20 seconds

Satz 3: 1 Runde
Rest
Rest
45 seconds

Satz 4: 3 Runden
Dumbbell Sumo Squats
Dumbbell Sumo Squats
12 Wiederholungen
Rest
Rest
20 seconds

Satz 5: 1 Runde
Rest
Rest
45 seconds

Satz 6: 3 Runden
Dumbbell Step-Ups
Dumbbell Step-Ups
12 Wiederholungen
Rest
Rest
20 seconds

Satz 7: 1 Runde
Rest
Rest
45 seconds

Satz 8: 3 Runden
Tip Toe Farmers Carry
Tip Toe Farmers Carry
30 seconds
Rest
Rest
20 seconds

Satz 9: 1 Runde
Cool-Down Walk
Cool-Down Walk
45 seconds

Satz 10: 3 Runden
Dumbbell Side Bends
Dumbbell Side Bends
12 Wiederholungen
Rest
Rest
15 seconds

Satz 11: 1 Runde
Rest
Rest
45 seconds

Satz 12: 3 Runden
Once you've found your balance, straighten your legs in front of you as you counterbalance your body back. Return to the balanced bent knee position and repeat.
In and Outs
12 Wiederholungen
Rest
Rest
15 seconds

Satz 13: 1 Runde
Rest
Rest
45 seconds

Satz 14: 3 Runden
Dumbbell Crunch
Dumbbell Crunch
12 Wiederholungen
Rest
Rest
15 seconds

Satz 15: 1 Runde
Upward Facing Dog
Upward Facing Dog
30 seconds
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
30 seconds
Quad Stretches
Quad Stretches
30 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
30 seconds
Outside Runner's Lunges
Outside Runner's Lunges
35 seconds
Butterfly
Butterfly
30 seconds
Standing Forward Bend
Standing Forward Bend
25 seconds

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Quickdraw Adjustable Dumbbells
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Empfohlenes Equipment

Mache dieses Workout mit der besten Trainingsausrüstung. Wir empfehlen die Verwendung eines Bluetooth-Brustgurt-Herzfrequenzmessers oder einer Smartwatch für eine optimierte Trainingsoptimierung und Leistungsverfolgung.

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Workout Kategorien

Vorgestellt

Vorgestellt

weight loss

Gewichtsverlust

abs & core

Bauch & Kern

bodyweight

Körpergewicht

youtube

YouTube

community created

Von der Community erstellt

weightlifting

Gewichtheben

interval timers

HIIT

cardio

Kardio

toning

Toning

full body

Ganzkörper

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